King of the Hill – Great Britain Style
YHC brings this beat down courtesy of that little island nation across the pond, against whom we fought a war to obtain our independence. 26 of Highlands finest apparently did not look at the sign-up genius before rolling out of bed and decided to join YHC in the gloom for another King of the Hill workout.
19 x SSH
15 x Hillbillies
15 x Cotton Pickers
15 x ISS
15 x Mountain Climbers
Head to the skunk hill
Partner-up, size does not matter.
- Partner 1 runs up the hill and does 10 Union Jacks (jumping jacks in a 4 count – each count the arms get a little further up and the legs a little further out, ending on the 4 with arms to your side and legs together) while Partner 2 does London Bridge until Partner 1 returns, alternate (plank position facing a wall, bring one arm up and put your hand on the wall, bring the second arm up and place on the wall, then bring one down and then the other and repeat) (Repeato x 3)
- Partner 1 runs up the hill and does 10 Mercans (because we won the war) while Partner 2 does Reverse London Bridge (same as London Bridge except with your feet on the wall) until Partner 1 returns, alternate (Repeato x 3)
Welsh Dragon x 10 Over to the Big Hill (you remain in the plank position the entire time, you bear crawl forward 4 steps, do 1 mercan, 1 plank jack, and tap the back of each shoulder 1 time, repeat adding one rep each time)
- Partner 1 runs up the hill and does 10 Star Jacks while Partner 2 does LBCs until he returns (Repeato x 3)
- Partner 1 runs up the hill and does 3 Jackees (burpees with a SSH instead of a hop) while Partner 2 does reverse crunch until he returns (Repeato x 3)
Mosey to Mary
- Homer to Marge
- Flow Flutter x 80
- The W x 15
F3 Field Day – Nov 2, 2019 – see Dutch Boy for details
The Gremlin coming up in January – CS but not UP
Gents, it is always a pleasure to lead you in a workout. You push me to be a better person, to be a better leader and to be more active physically. I am truly thankful for all that F3 has given me.